Indian Chicken Tikka Masala with Fragrant Pilau Rice! 

I adore Indian food, but when your trying to drop the pounds the calories begin to add up pretty quickly even when ordering a tomato based dish! So why not forget calling the local curry house for your weekly takeaway and try my easy peasy Tikka Masala Fakeaway. Indian food can be quiet daunting from the marinades to the sauces rice dishes and breads. But I promise with a little plan and prep your curry will ready in minutes! 

Serves 4 
Ingredients

  • 700g of Diced Chicken (All skin and fat removed) www.thenakedmeatcompany.com
  • 1 medium white onion, diced.
  • 2 Bell peppers, chopped and diced.
  • 4 cm piece of root ginger, peeled and finely chopped
  • 2 large garlic cloves, crushed and chopped.
  • 1/4 tsp of ground clove
  • Medium Tikka Masala curry paste. I like to make my own ➡

In a small food processor, whizz together 5 garlic cloves, 1 large knob of fresh root ginger, roughly chopped, 1 red chilli, deseeded and roughly chopped, 2 tsp each ground cumin and coriander, 1 tsp each turmeric, paprika and garam masala, and the seeds from 4 cardamom pods. Add a little water or vegetable oil to bring the paste together. Can be stored in the fridge for up to 1 week or frozen for up to 1 month.

  • (I add lots of turmeric to most dishes not only for it beautiful colour but its health benefits also)
  • 1 tsp of dried garlic.
  • 2 cans of chopped tomatoes.
  • 3 tbsp tomato puree
  • 1 chicken stock cube.
  • large handful of roughly chopped fresh Parsley or coriander.
  • 4 heaped tbsps of Quark or 0%fat free natural Greek yogurt.I use Glenisk’s natural greek yogurt.
  • 150ml of cold tap water.
  • Salt and freshly ground black pepper to season.
  • low calorie cooking spray/Rapeseed oil/coconut oil/olive oil (whichever your preference)


Ingredients for the Marinade 

  • 100g of fat free Greek yogurt 
  • 1 tsp of garlic powder
  • 1/8 tsp of ground cloves
  • 2 crushed whole cardamon pods
  • 2 tbsp of Tomato puree 
  • Salt and pepper 

Method

  1. Add the diced chicken to storage container place all of the above ingredients and mix well. 
  2. Seal and marinate the chicken overnight or for at least 2 hours in advance. 

Curry Sauce Method

1. Spray a large, deep non-stick frying pan with low cal cooking spray or your preferred oil of choice, adding the diced marinated Chicken and frying until golden in colour. You may need to do this in batches as you want the chicken to fry not stew. I have also cooked the chickem on skewers under the grill or on my George Forman grill to give that lovely tandoori charr! 

2  Add the onions and fry for 2 minutes, adding a little water if they start to stick.I then add the Curry Paste 2 cans of chopped tomatoes, tomato puree, stock cube and 150ml of water and simmer for further 10-15 minutes until the sauce has reduced and thickened.


3.Add the chopped Red pepper, and cook for a further 5 minutes.


4. Your sauce should be lovely and thick so you can take the pan off the heat, stir the yogurt into the curry and season to taste. 

5. I like to serve it with boiled Pilau rice (for the pilau rice I add 1 tbsp of turmeric, 4 cardamom pods and a stick of cinnamon to approximately 80g of dried wholegrain basmati rice per serving and boil as normal) I like to add lots of water so the grains have space to move and not stick together. I drain the rice and leave in a colander covered with a teatowel to steam while I prepare my curry. It is always my choice with any Indian curry and my favourite steamed seasonal vegetables or a big Salad.

6. Also you can find now in supermarkets low calorie poppadoms or Naan breads which as so delish to accompany the dish.

Enjoy!

TheNakedBlondie x
TIP ➡To safely freeze, cool the curry as quickly as possible, then freeze as soon as it’s completely cooled. Divide into freezer-proof containers, or use takeaway containers. To avoid freezer burn, make sure all chicken pieces are well covered with sauce. This curry will freeze well for up to 3 months. Defrost overnight in the fridge. Once thoroughly defrosted, reheat gently to prevent yogurt from splitting. Make sure it’s piping hot all the way through before serving.

The Naked Blondie Date & Walnut Energy Ballz

tnb ballz

I love me a good energy ball, and to be honest in the last couple of weeks I had a fabulous epiphany – ‘Realisation’ that hey I CAN actually create and make my own! I do it for so many other things why not make a little ball of goodness that’s going to fuel my body – is actually good for me and tear at the purse strings. They are also only 5 ingredients in this recipe, low cal and wont break the Syn bank if like me you follow a specific weight loss plan.

Makes 20 Energy Ballz

Ingredients

  • 160g of dates pitted and chopped
  • 40g of walnuts
  • 35g of oats
  • 60g of peanut butter or any nut butter you prefer. If you do not like nut butter use 2 tbsp of coconut oil.
  • 14g of raisins

Additional ingredients

  • 20g of toasted oats
  • 1 square of dark chocolate

Method

  1. For this recipe I used a hand blender, its not ideal but it worked. I would suggest if your making them long term invest in a food processor.
  2. Add all the measured ingredients to a bowl or food processor and blitz until you have a smooth consistency. Place in the fridge for 30 to 40 minutes to let the mix set up before you begin to roll into little balls.
  3. When all the balls are rolled you can leave them in their natural state or roll them in toasted oats, grated chocolate or raw cacao nibs.
  4. Leave to set in the fridge for 1 to 2 hours or as long as you can wait!

Enjoy!

TheNakedBlondie x

 

TheNakedBlondie Irish Oat Soda Bread and Scones

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I had seen many variations of this bread floating around for a while and love how healthy it was but always wondered how I could make it work to suit my diet! This recipe can be made into a Bread loaf or Scones with many different variations to try. You can add sultanas for fruit scones or Irish Soda Sultana bread!? Of course any dried fruit can be used once you syn accordingly. You could add some Irish Cheddar and Chives, even some beautiful sundried tomato’s!  The possibilities are endless! Most importantly to remember, always portion correctly to protect your weightloss! Both Freeze perfect too 👌

Makes 1 Loaf – 21 Mini Scones – 14 Medium scones – 7 large Scones.

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Ingredients

245g of Porridge oats (gluten free oats work perfectly too).

250g – 275g of Fat free Fromage frais (you can substitute for fat free quark/greek or natural yogurt! If using quark or greek yogurt use  just add water to bring to a looser consistency).

1 tsp of baking powder.

1 tsp of Bread Soda. (Bicarbonate of Soda)

Pinch of salt (If desired)

1 egg if making into scones (for glazing) & optional 10g of white flour so the mix doesn’t stick to your worktop😉

Method

Preheat your oven to 200°c, 180°c (fan oven) gas mark 6.

In a bowl weigh out 275g of porridge oats. Either pop into a food processor or using a hand blender use it to blitz into a textured flour like consistency.

Sieve in the baking powder, bread soda, salt and mix throughly. (If adding dried fruit or cheese mix through the dry ingredients at this stage) add in the yogurt and bring together into a dough ball.

Put the mix in a standard 9 inch loaf tin or cut in to scones and place the loaf into the preheated oven for 50 to 60 minute’s. I removed from the tin and place on the oven rack for the last 15 minutes. If making scones place in the oven for 45 minutes. Like any bread always give it the ‘knock’ or ‘Tap’ on the bottom. If you hear a hallow sound the bread is cooked! When you remove from the oven, place on a wire rack, cover with a tea towel and leave to cool completely before cutting.

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Enjoy!

TheNakedBlondie x

TheNakedBlondie Lasagne

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We all love Lasagne, well most of us carb addicts anyway! But what we don’t love is the calorie factor that comes along with it. Here is my non-Conventional quick and easy lasagne recipe with a simple White sauce recipe. You can also use leftover Bolonegse to create a single portion if you don’t need the hassle of the make a large lasagne😉

For the Bolonegse Sauce

Ingredients

500g of Extra lean beef Mince.

1 large Spanish onion finely diced.

2 cans of chopped tomatoes.

1 carton of passata.

2 tbsp of tomato puree.

1 tsp of fresh or dried oregano.

1 tbsp of chopped freshly basil.

2 cloves of Garlic (Optional)

2 beef stock cubes.

2 tbsp of Worcestershire sauce.

1 tbsp of white or red white vinegar.

1 can of water. (fill up empty can from tomatoes)

2 tsps of sugar or sweetener. (I use plant based sweetener)

Olive Oil Spray oil.

S&P to season to taste.

Fresh or Dried Lasagna sheets.

100g of Glenisk Natural 0% greek protein yogurt.

100g of mozzarella cheese.

100g of Strong Irish White cheddar or Parmesan.

Fresh or dried basil to top.

50ml of water.

Method

Preheat the oven to 200c

Method

In a large saute pan brown the mince, onion and garlic if so desired. You can leave in the pan or transfer to a large saucepan.

Add the dry seasonings, basil and Oregano and fry for 1 minute. I then add the beef stock cubes, Cans of Tomatoes, water, passata, tomato paste, Worcestershire sauce, white wine vinegar and sweetener to the pan, S&P, turn it down and let it simmer for 20-25 minutes until it has reduced by half and has a nice thick consistency. You can also make this in the slow cooker so it is ready for when you get home from work. 

Parboil the dried lasagne sheets individually. If you boil together they tend to stick.

Make the white sauce by adding 1 tsp of garlic granules, a pinch of oregano or mixed herb, salt & pepper to taste and some of the reserved parmesan or cheddar whichever your preference to the the yogurt. Use the 50ml of wawter to loosen the sauce to the consistency you like uou may not need it all.

I begin by layering the Bolonegse Sauce 1st in the lasagne dish, add a layer of pasta sheets, sauce and 50g of the mixed cheese on top along with a sprinkle of fresh or dried basil. Repeat until the last layer where you add the white sauce and remaining cheese, cover with foil and place in the oven for 40-60 minutes removing the foil for the last 20 minutes.

Fresh pasta will need a shorter cooking time.

Serve with a fresh seasonal salad and homemade potato or carrot chips. Or a homemade Coleslaw made with 100g of shredded white cabbage, 1 large carrot grated carrot and dressed with 50g of greek yogurt, s&p to taste and 2 tbsp of extra light mayo also adding some water if required to loosen the sauce. You can also add soem garlic powder too if you you so wish.

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Enjoy

Indian Chicken Saag Curry

This is a wonderful quick and easy North Indian Recipe than can be enjoyed by all the family. Great for batch cooking and freezing too!
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Serves 4
Ingredients

  • 700g of Diced Chicken (All skin and fat removed)
  • 1 medium white onion, finely chopped
  • 200g closed-cup button mushrooms, sliced or diced.
  • 2 large carrots, peeled and sliced on the diagonal.
  • 2 Bell peppers, chopped and diced.
  • 4 cm piece of root ginger, peeled and finely chopped
  • 2 large garlic cloves, crushed and chopped.
  • 1 tbsp of mild curry powder.
  • 2 tbsp medium Garam Masala curry powder blend.
  • 1 tbsp of turmeric. (I add lots of turmeric to most dishes not only for it beautiful colour but its health benefits also)
  • 1 tsp of dried garlic.
  • 1 can of chopped tomatoes.
  • 3 tbsp tomato puree
  • 1 chicken stock cube.
  • 110g of washed baby leaf spinach, roughly chopped.
  • large handful of roughly chopped fresh Parsley or coriander.
  • 4 tbsp of Quark or 0%fat free natural Greek yogurt.
  • 250ml of cold tap water.
  • Salt and freshly ground black pepper to season.
  • low calorie cooking spray/Rapeseed oil/coconut oil/olive oil (whichever your preference)

Method

  1. Spray a large, deep non-stick frying pan with low cal cooking spray or your preferred oil of choice, adding the diced Chicken and frying until golden in colour.
  2. Add the onions and fry for 2 minutes, adding a little water if they start to stick.
  3. Add the mushrooms, ginger and garlic and cook for a further 5 minutes.
  4. Stir in the curry powder and fry for half a minute. I then add the can of chopped tomatoes, tomato puree, stock cube and 250ml of water and simmer for further 10-15 minutes until the sauce has reduced and thickened.
  5. Add the chopped Red pepper, spinach and Parsley and cook for a further 5 minutes.
  6. Your sauce should be lovely and thick so you can take the pan off the heat, stir the yogurt into the curry and season to taste. I like to serve it with boiled rice being my choice with any Indian curry and my favourite steamed seasonal vegetables or a big Salad.

Enjoy!

TheNakedBlondie Speedy Butternut Curry!

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The beauty of this curry is that it can be adapted to suit all diets. Why? Because its veg based! It is gluten, dairy, vegetarian and vegan friendly using some beautiful fresh ingredients along with some dried fragrant spices.

Ingredients
For the veg base.

○1/2 a medium pumpkin or 1 whole ○Butternut squash.
○6 large carrots.
○1 large onion.
○1 leek.
○4 sticksof Celery. 
○2 cloves of fresh Garlic.
○2 Chicken or veg Stock cubes.
○Enough just bolied water to cover veg. Approx 1 litre.

For the curry per 500ml portion.

●2 tbsp of mind curry powder. (I get mine in a small jar in lidl)
●1 tsp of ground garam masala spice blend. (I have a grinder with all the spices added) they include cumin seeds, coriander seeds, clove, fennel seed, Black peppercorns, mace, cinnamon, brown cardamom, nutmeg, and green cardamom. However, others can be used. This is just what is included in my spice blend.
●1 tsp of turmeric.
●Coconut oil or Low Cal Coconut oil cooking spray.

In a large soup pot or cauldron spray with low calorie cooking spray pr coconut oil and fry off the chopped onion, celery and leek.

Add all of the other chopped veg to the pot along with the 2 stock cubes of choice and cover with the just boiled water.

Leave to simmer for approx 45-50 minutes. Remove from the heat and blend to a smooth consistancy with a hand blender.

To turn the Veg base or soup into curry I spray my pan with Low Cal coconut oil cooking spray and add the spices to the pan to fry for less than half a minute. I add in 500ml of veg base and leave to simmer. More water can be added to find your perfect curry consistency.

This is great to make and freeze in batches or leave in a jug in the fridge for no less than 5 days and heat as you need it.

Below I fried off some extra lean skinless Chicken breast and onion, added the curry sauce along with some peas, simmered for 10 minutes and served with boiled rice and speedy veg.

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Enjoy!

TheNakedBlondie x

Homemade Mushy Minted Pea’s!

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Serves 4 to 6 people

Ingredients

125g packet of no-soak marofat peas.
250g of Frozen Garden peas.
1/2 a chicken or veg stock cube.
350ml of just boiled water.
Salt and freshly ground black pepper to taste.
2 tbsp of freshly Chopped mint.

Method

Place all of the above ingredients into a saucepan with the exception of the min, salt and pepper (leave until the cooking is complete) and simmer for 20 minutes until the no soak peas are soft and plump you should still have a small bit of liquid in the pan but do not drain away.

Mash down with a potato masher and stir until uou have a snoother consistency but remaining a little lumpy.

If you find they are too thick add a little water or too running place back on the heat for a few minutes until the water has evaporated stirring always.

When you have the consistency you like I then season with salt and pepper and stir through the mint. If you don’t like mint then just leave it out.

Serve with pan fried lamb, steak, Chicken or fish, a winter stew or a roast dinner. You cannot compare to a tinned a pea. They are addictive!!

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Enjoy!

TheNakedBlondie x